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December 2014

What’s Inside LIFE

Live Well, Work Well

Blue Cross Healthy You

Office Germ Busting

Holiday Stress—Eating Healthy

Reschini Newsletter

Cold Weather Fitness Activity Guide

CULTURE

Area Events

AT&T Offer

Personal Wellness Coaching

Consignment Sale March 21

SUCCESS AND INSPIRATIONS

Mr. Lewis Goes National

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Unplugging duringthe holidays givesyou more time tospend with yourfamily and relax.

Wintertime Workouts

Whether you’re in full-out hibernation modeor stressed out and busy from the holidays,your exercise routine might be one of the firstcasualties of the season. However, continuingyour workouts throughout winter will helpyou stay energetic and healthy during thecolder months of the year, and exercise mightenable you to stave off that dreaded holidayweight gain. Lack of motivation, limited timeand drab winter weather can all work againstyour attempts at getting sufficient exercise—whatever your reason, use some of thefollowing tips to get moving this winter.

No motivation. The holidays are busy, andwinter brings fewer daylight hours and coldertemperatures. Here are a few options forrekindling your interest in exercise:

• Mix up your routine; if you usually run,try weightlifting or taking a dance class.

• Find a new winter sport that interests youand take a class or join a club.

• If using gym equipment at home, put aTV in front of the treadmill.

• Phone a friend—sometimes a littlecompany is all you need to get moving.

• If you have children, take them sleddingor help them build a snow fort; wearingextra clothes and trudging through snowburns more calories than you mightthink!

Limited time. If you’re busy with holidaypreparation and parties, sometimes you needa quick, unscheduled workout idea. Here area few options:

• Jump rope—this activity is not just forkids, as jumping rope can be a great wayto get your heart rate up in just a fewminutes.

• Lift weights in the kitchen—use cans,milk jugs or whatever is convenient inorder to fit in a few bicep curls while youmake dinner or organize the pantry.

Cold and wet weather. Whether you live ina snow-steeped area of the country or yousuffer from drizzly weather and gray skies,going for a run isn’t as simple as it is duringthe summer. If you’re determined to bravethe elements, try these tips for a safeworkout:

• Do a quick warm-up inside, such asjogging in place or doing jumping jacks.

• Dress in layers that you can peel off andtie around your waist as you go.

• Wear gloves and a headband or hat tohelp protect against frostbite.

Cold weather and busy holidays don’t have tobe an insurmountable obstacle for fitting in aworkout. If you keep exercising during theholiday season, you’ll feel better, stayhealthier and be able to justify that extradessert.

Unplugging for the HolidaysConstant connection to technology and personal mobile devices can be fun and helpful—thinktext messages and GPS—but being tethered to your smartphone, laptop or tablet can also increasestress, lead to reduced physical activity and decrease your ability to focus on the people aroundyou. Less stress and more time to have fun with your family are a few of the benefits ofunplugging. Here are a few tips to help you unplug for the holidays (or at least reduce your screentime):

• Leave your cellphone and laptop in another room, or at least turn off notifications andtemporarily delete social media apps to reduce temptation.

• Tell your family and friends that you’re unplugging for the holidays; they might even joinyou for a technology-free vacation.

• Set a specific, limited amount of time when you can access your work email, if youabsolutely must check in.

• Plan technology-free activities—try playing board games, going sledding or bike riding,baking cookies, reading a book, hosting a karaoke night at home or reviving an old hobby.

Presented by The Reschini Group

©2014

Zyw

ave,Inc.A

llrights

reserved.

Indoor Air PollutionThe mention of air pollution often brings to mind images of city streetspacked with cars or a pollen-laden spring breeze. However, indoor airpollution can be as much of a problem as outdoor pollution. A few sources ofindoor air pollution include the following:

• Tobacco smoke

• Mold, pollen and pet dander

• Radon and carbon monoxide

• Household products such as cleaners, paint thinners and glue

The effects of indoor air pollution can range from mild discomfort to thedevelopment of diseases such as respiratory ailments and cancer. Youngchildren, the elderly and those with asthma or allergies may suffer the mostfrom poor air quality. Combat indoor air pollution with these strategies:

• Open windows for a few minutes every day to allow in fresh air, evenduring winter.

• Vacuum and mop the floor rather than sweep.

• Don’t allow smoking indoors.

• Test for radon and install a carbon monoxide detector.

• Replace your plug-in air freshener and artificially scented cleaners withfragrance-free and naturally scented products.

Potato SoupAt the end of a cold winter day, enjoy this hearty bakedpotato soup. Try adding diced, cooked chicken, turkey orham to mix up the flavors.

2 Tbsp. light butter spread

1 small onion, chopped

2 medium potatoes, baked, peeled and mashed

3 cups prepared instant nonfat dry milk

1 can (about 14.5 ounces) low-sodium chicken broth

1 cup reduced-fat cheddar cheese, shredded

Pinch of pepper and salt, to taste

Melt butter spread in a large saucepot over medium heatand add chopped onion, stirring occasionally until onionsare clear. Stir in potatoes, milk and broth; continue to stiruntil smooth. Bring to a boil over medium heat, stirringoccasionally. Remove from heat and stir in ½ cup cheese.Add pepper and salt to taste. Sprinkle remaining cheese ontop and serve.

Yield: 5 servings. Each serving provides 267 calories, 11 g

of fat, 28 mg of cholesterol, 486 mg of sodium and 1 g of

fiber.

Source: USDA

Credit Card Savings

Typical payment options are cash, credit or debit. Using debit or cash canhelp you stick to a budget because they limit your spending, but responsiblyusing a cash-back or rewards credit card can actually save you money.

With cash-back cards you earn cash when you use the card. Typically thesecards give you 1 to 3 percent in reward money for the dollars you spend, butsome may give you a higher percentage for certain categories of purchases.

Rewards credit cards allow you to accumulate points when you use yourcredit card. Points can be redeemed for a variety of items that may includegift cards, plane tickets or other deals depending on your credit card offer.

Although credit cards can be used to save money, remember to only use themif you know you can and will pay them off in full, or they will end up costingyou extra. Here are a few tips to make sure your credit card works for you:

• Don’t spend more just to earn cash back or reward points.• Pay your bill in full every month to avoid interest payments.• Label your cards with the purchase categories and rewards they offer.

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One of THOSE Days

Depression Nourishing NutsCelebrate! Healthy Alternatives to Sweet Treats

THIS EDITION FEATURES:

Walking Benefits Revealed

December 2014

By now, you’ve probably heard of all the benefits of walking. It’s known as one of the easiest ways to lose weight, reduce cholesterol, increase circulation, improve mood, benefit your heart, and reduce the risk of cancer, osteoporosis, and Type 2 diabetes. However, there are even more surprising benefits of walking that you may not be aware of:

• Boosts brain function. If you need to be creative, go out walking. As your legs begin to move, your thoughts will start to flow.

• Increases energy. A 20-minute walk may give you a boost without tiring you out.

• Helps you sleep. Exercise, such as a brisk walk, boosts natural sleep hormones to help you get better rest.

• Saves you money. Walk a few miles to save on gas!

• Prevents falls. Staying active as we age by walking daily helps preserve everyday function for activities like climbing stairs and carrying groceries.

Walk this WayEven the most leisurely walk can improve your health, but if you pay attention to your form, you could get even more benefit per stride.

1.) Stand tall and look out in front of you. Don’t look down at your feet; look slightly ahead instead, where you are about to step.

2.) Bend your arms and elbows to a 90-degree angle and swing your arms back and forth.

3.) Land on your heels, then push off with your toes to propel yourself forward.

Next time you’re feeling bored, tired, moody, or need a memory boost, take a walk! If you can walk outside, it’s even better — daylight and walking in nature is an added benefit.

Walking Benefits Revealed

Ever have one of those days when everything seems to go wrong, and you just want to scream, break something, or shut down? We’ve all had stressful days, and being especially stressed out can make us want to overindulge. It may seem like you deserve something to compensate for a stressful day — like heading to happy hour, treating yourself to a big slice of cake, or having a smoke — but these are all less-than-healthy ways to deal with stress. Turning to unhealthy behaviors just adds to stress by creating new problems. So why do we still make poor choices?

Often, we don’t believe anything else will get us through. It's very difficult to simply stop bad habits, without turning to a replacement behavior. Unhealthy habits serve a

One of THOSE Days

Depression is more than just a sad song or a heavy feeling in your heart; it’s debilitating to those who suffer from it. Depression includes a loss of interest and enjoyment in once-pleasurable activities, changes in a person’s ability to function, and difficulty with sleep, eating, energy, concentration, and even self-image.

Signs of Depression• Feelings of persistent sadness, hopelessness, worthlessness• Fatigue• Loss of interest in what was once pleasurable• Aches or pains that aren’t eased with treatment • Over or under eating• Lack of, or excessive, sleeping • Difficulty concentrating

Treating DepressionAnyone experiencing these signs or symptoms should consider seeking professional help. There are a wide variety of treatment options available.

1.) Get help. The first step is to visit a doctor or mental health professional. The sooner, the better, as treatment is more effective the earlier it begins.

2.) Screen for depression. Once in treatment, symptoms should be discussed so medical conditions that could cause the depression can be ruled out.

3.) More than pills. According to the American Psychological Association, people get better more quickly on a combination of medication and therapy rather than either treatment by itself.

Depression is a disease, not a weakness. It is complicated and complex, and treatment takes time and patience.

Depression

Taking care of anything when depressed can seem daunting. Managing depression, even if you are feeling better, is vital.Examples of self-care for depression include:

• Taking any medication as prescribed• Maintaining healthy sleep habits• Getting up and moving • Avoiding toxic people• Staying connected with others

need in our lives, so when we stop them, we need an alternative behavior. Next time you are stressed out and need to soothe yourself, find a substitute action to replace a bad habit.

Smoking Try deep breathing, drink a glass of cold water, play music.

Drinking Meditate, reframe your thinking, play an instrument.

Eating Junk Food Look for a laugh, chew gum, take a walk.

Shopping Get a massage, take a bath, play with your pet.

As long as there is stress in our lives, we’ll need strategies to cope with it. Eating healthy foods, getting enough sleep, having a support system in place, and keeping a positive frame of mind will leave you better able to deal with stressful situations and bounce back quicker when they arise.

Ingredients:

½ cup packed light brown sugar ¼ – ½ teaspoon cayenne pepper

1 tablespoon cinnamon 1 egg white

1 teaspoon kosher salt ½ teaspoon cumin

1½ cups assorted nuts, such as walnuts, almonds, and pecans

Instructions:

Preheat oven to 350 degrees.

Mix the brown sugar, cinnamon, salt, cumin, and cayenne pepper together in a medium bowl.

In another bowl, whip the egg white with a whisk until light and frothy. Drop the nuts into the bowl and toss to combine. Remove the nuts, shaking off any excess egg white, and drop them into the bowl with the spice mix. Toss to coat all of the nuts with the spices.

Spray a baking sheet with non-stick cooking spray or line the sheet with a nonstick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 15 minutes, stirring once halfway through. Remove the nuts and let them cool on a wire rack. As they cool, they will become crispy. Serve or store in an airtight container for a week.

Recipe of the Month: Holiday Spiced Nuts

Nutcrackers have been a traditional symbol of the holiday season throughout history. Just don’t forget that the toy soldier-like nutcrackers we use for decoration can also help you crack open a healthy snack!

The healthy way to snack:In moderation. Nuts are high in fat, but their unsaturated fats are considered healthy fats if eaten in moderation (approximately 1.5 ounces a day). For example, try a small handful as a snack, added to salad, or sprinkled in oatmeal. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and may help with heart health!

Replace bad fats. Nuts are high in calories. Instead of just adding them to your diet, consider swapping them with some of the foods in your diet that are high in saturated fats, like meats and cheeses.

Choose the right nuts. Walnuts, almonds, pecans, hazelnuts, peanuts, pistachios, and some pine nuts have the lowest calories per ounce.

Nourishing Nuts

You can find tips to help you eat right at: www.choosemyplate.gov

We’ve all been there — waking up in the morning and not feeling well. You don’t want to call out of work because there’s so much to do. On the other hand, you don’t want to get others sick and you may just need some rest. How can you make the right decision?

Here are some questions you should ask yourself before making the call:

• What are your symptoms? Use a symptom checker to help determine if you need to seek medical attention or for proper self-care tips. You can find symptom checkers online at sites like WebMD and Everyday Health.

• Do you work in close proximity to others? It’s difficult to determine if you are contagious without seeking medical attention. However, if you feel sick or have a fever, it’s best to stay home. You could be a danger to coworkers, clients, guests, or anyone you come into contact with during your work day.

• Can you do your job? No matter what you do for a living, being under the weather compromises your ability to function at a normal level. Do you feel able to focus as you normally would?

• Will resting help you get well? You will prolong your sickness if you don’t take the time to rest. Plus, if you get others sick, you may decrease productivity of your entire team.

The most important thing to do when you feel sick is to listen to your body. If you aren't feeling well, don’t push yourself! And see your doctor if it lasts.

Under The Weather? To Work or Not to Work?

We’re in the midst of the holiday season, so it’s time for celebration and sweet treats. Luckily, there are some easy ways to make cakes, cookies, and pastries a bit healthier.

Here are some simple changes you can make to ensure recipes are more nutritious:

• If a recipe calls for 7 eggs, use 2 eggs and swap out the other 5 with a cholesterol-free egg substitute to cut cholesterol.

• Use bittersweet chocolate to cut down calories without losing flavor.• Cut cakes and brownies into smaller portions.• Use mashed ripe bananas as a fat substitute in carrot cake or muffins.• Use less oil — cut 1/3 of a cup down to ¼ of a cup.• Add fruit purees to cakes and muffins for more nutrition.

Of course, the recommended substitutes don’t make sweet treats the healthiest food choices, but they do allow you to enjoy them without going overboard. As always, the best thing to do is enjoy everything in moderation.

Celebrate! Healthy Alternatives for Sweet Treats

Look for free smartphone apps to help you make healthy substitutions.

Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association.The information in this publication is meant to complement the advice of your health care providers, not replace it.Before making any major changes in your medications, diet, or exercise, talk to your doctor.

Brought to you by

ANSWERS 1.) c 2.) b 3.) d

1. Which of the below is NOT a benefit of walking? a. Better sleepb. Creative thinkingc. Decreased appetited. Increased energy

2. Which of the following statements is TRUE about substituting ingredients for baking?a. Simple changes make baked goods a healthy choice b. Substitutes don't make sweet treats healthy, just healthier when eaten

in moderationc. The only way to limit sweets is to avoid treats all together

3. Which of the following are signs of depression? a. Persistent sadnessb. Feelings of hopelessness c. Difficulty sleepingd. All of the above

Monthly Quiz:How much did you learn in this month’s issue?

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consulta medical professional. © 2007-2008, 2010-2011, 2014 Zywave, Inc. All rights reserved.

The typicalemployee’sdesk hasmorebacteriaper squareinch thanan officetoilet seat.

OFFICE GERMS

The typical employee’s desk has more bacteria persquare inch than an office toilet seat. If that's notdisturbing enough, desks, phones and otherprivate surfaces are also prime habitats for theviruses and bacteria that cause colds, the flu, strepthroat, pneumonia and other illnesses.

Germs are bacteria, viruses, fungi and parasites.Not all will cause disease, but many are bad newsin the workplace, as some can live from 2 to 72hours or more on hard surfaces. Germs are thenspread in a few of ways:

Infectious droplets from coughs or sneezes movethrough the air and land on nearby surfaces or areinhaled by others.

Physical contact is made with infected droplets ona hard surface (e.g., a desk) and is transferred bytouching the mouth, eyes or nose prior to handwashing.

Germ Hot Spots

• Telephones• Keyboard and mouse• Desktops• Doorknobs, elevator buttons and light switches• Vending machine buttons• Fax, printer and copy machines• Water fountain handles and water cooler

spigots• Microwave door handles• Bathroom door handles and faucets• Chair armrests• Pens and other shared office items• Escalator and elevator handrails

Tidy vs. Clean

Even if you keep your desk tidy, it may not be“clean.” Unlike toilets, which tend to be cleanedregularly; keyboards, phone receivers and desksrarely receive a wipe-down. Consider this: crumbsand coffee spills are capable of supporting minieco-systems. Without a cleaning, even a smallarea on your desk or phone can sustain millions ofbacteria that could potentially cause illness.

Getting Rid of Germs

The good news: heightened awareness andhygiene efforts can go a long way in helping keepyour office safer. Keep the following points inmind and share them with your co-workers:

• Germ-busting at the office is a team effort! Itonly takes one person to infect healthy co-workers.

• Regular cleaning of personal workspaces (desk,phone, keyboard, etc.) kills bacteria, stoppingthe spread of germs.

• Frequent cleaning of shared workspaces (doorhandles, coffee pots, light switches, faucets,office equipment, etc.) is essential inmaintaining sanitary safety. Disinfection is thegoal, so be sure to use a true disinfectant, notsimply an antibacterial product. Dailydisinfection reduces bacteria levels by 99percent, drastically lowering the risk of illness.

• Be considerate of others and cough or sneezeinto tissues, your sleeve or the crook of yourarm. Wash your hands often and sanitize usingalcohol-based disposable hand wipes or gel.Consider having these items on-hand at yourdesk and in any common areas, includingkitchens and restrooms.

Health and wellness tips for your work, home and life—brought to you by the

insurance specialists at The Reschini Group

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consulta medical professional. © 2008, 2014 Zywave, Inc. All rights reserved.

One way toavoidsnacking whilecooking is tochew gumwhilepreparing thefood.

HOLIDAY STRESS:

EATING HEALTHY

Holidays such as Thanksgiving, Christmas and NewYear’s bring to mind thoughts of family, friends,fun and food. However, each year, millions ofAmericans struggle to maintain their waistlinesduring the holidays while surrounded by temptingholiday treats.

Holiday Parties

By following the healthy tips below, you will be onyour way to enjoying all your holiday parties, whilealso staying in control of your eating. For example:

• Do not leave the house on an emptystomach—it promotes overeating.

• Avoid standing near the food table, a sure-fireway to overindulge.

• Make socializing your top priority; conversationwill keep you occupied and away from thefood.

• Limit your drinking; alcohol increases hungerand lowers willpower.

• Offer a low-calorie alternative; for example, ifyou have volunteered to bring a dessert, bringfruit rather than a cheesecake.

• Listen to your stomach; reduce your portionsizes and stop eating when you feel satisfiedrather than stuffed.

Cooking and Baking

If you are the one hosting, use that to youradvantage – it puts you in control of what will beserved. For example, substitute high-fat or calorie-laden ingredients with healthier choices, such asusing an egg substitute rather than a whole egg.There can also be a downfall when it comes tohosting: the temptation to sample the food whileyou are preparing it. To help you resist the urge tosnack while cooking:

• Keep your mouth occupied with a piece ofsugar-free gum or sip tea to reduce your urgeto sample while you cook.

• Prepare foods on a full stomach. You will notbe as tempted to taste what you are making.

Cocktails and Beverages

Before you reach for the eggnog, remember thatsome mixed drinks may have as many calories as adessert. It’s okay to indulge in some holiday spirits,but keep the following suggestions in mind:

• Pace yourself; drink water or seltzer betweendrinks. The more you drink, the more thetemptation to snack increases.

• Try ice water with lemon or non-caffeinatedsoft drinks.

• Consume mixed drinks with diet soda, clubsoda or tonic when possible.

Health and wellness tips for your work, home and life—brought to you by the

insurance specialists at The Reschini Group

The Beacon

NAVIGATING YOUR SUCCESS

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Understanding Your Benefits

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Emergency Room Services

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Healthy Habits

Healthy Eating

WalkingRECIPESNutrition Basics

Getting FitHEALTHY COOKING

Getting StartedRaising Healthy Kids

Fitness Basics

Staying MotivatedGETTING FIT

TM

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7272 Greenville Ave.Dallas, Texas 75231

heart.org/myheartmylife

When winter blows in, you have two options: You can pull the blankets over your head and go back to sleep—or you can suit up and head out for an outdoor winter adventure!

Cooler Weather = Big OpportunityThere’s no reason you need to take a break from physical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in the warmer weather. For one, you don’t have heat and humidity to deal with. In fact, winter’s chill can make you feel awake and invigorated.

Not only that, you can work out harder in the cold weather—which means you burn even more calories. Heading outside in the winter is also a great way to take in the sunlight (in small doses). Not only does light dramatically improve many people’s moods, it also helps you get the vitamin D.

You Are Here

Exercise is a great way to boost your immunity — which is especially important

during cold and flu season. Just a few minutes a day can help prevent simple

bacterial and viral infections.1

Get active in your community. Start a walking club at mywalkingclub.org

or find a local walking path at startwalkingnow.org.

HEART HEALTH PATH LEGEND

Healthy Eating

Getting Fit

Raising Healthy Families

Activities in Your Community

Healthy Life Habits

Enjoy Life1 Centers for Disease Control and Prevention

– or –

150minutes of

moderate exercise a week

30minutes per day, five times a week

75minutes of

vigorous exercise a week

25minutes per day,

three times a week

Vigorous activity feels more

taxing. Your heart is beating

much faster. You can carry

on a conversation, but will

find yourself pausing to

take a breath.

Moderate activity means

your heart is beating faster

and you’re starting to

sweat. You can carry on a

conversation, but you’ll be

breathing heavier.

You Need: Break it down: It feels like:

Walking at a Brisk Pace | Ballroom Dancing | Ice Skating

Snowshoeing at a Steady Pace | Aqua Aerobics

Pushing a Stroller at a Brisk Pace | Shoveling Snow

Try It!

Pushing a Stroller Uphill at a Very Brisk Pace

Running/Jogging | Snowshoeing at a Brisk Pace

Racquetball | Jumping Rope | Basketball

Swimming Laps | Cross-Country Skiing

Try It!

Break it into 10-Minute Sessions!Whether you’re aiming for 150 minutes of moderate or 75 of vigorous exercise, you can break either down into 10-minute bouts, sprinkled throughout your day.

Following the American Heart Association physical activity recommendations helps you:

• Cut your risk for heart disease, stroke and diabetes.

• Extend your life expectancy.

• Work toward a healthy weight (or maintain the weight you have).

• Have more energy to do the things you love.

• Sleep better.

• Enhance your mental well being.

• Be a great role model for the people in your life.

• Be ready to hit the ground running in spring!

• Gear up for swimsuit season.

Replace your walking or running shoes every six months. The cushioning

starts to break down with repeated use.

walking the dogwalking at lunchwalking around the block after dinnerjumping jacks, lunges and sit-upsdancing with your kidsshoveling snowhousework (constant moving) brisk walking at the mall before you shop (and 10 minutes after!)

It’s a Cool Fact: Walking Works!Did you know that you are more likely to stick with walking than any other exercise? That’s great news for five important reasons:

• It’s efficient. Just 30 minutes of walking a day can improve your circulation, lower your cholesterol and blood pressure, and help you lose weight.

• It’s free. The only thing you need to start is a pair of supportive walking shoes.

• It’s simple. There’s no equipment required, nothing complicated to learn, and you can do it right where you are. Just step outside.

• It’s easy to fit it. run errands, walk the dog, take a lunchtime walk, catch up with friends or spend time with your significant other during an evening walk, or bundle up your kids and walk as a family. There are dozens of ways to fit in bursts of walking this season.

• It’s customizable. By changing up the time, distance, pace and route, you can create the right walking program for you.

One Step at a TimeWhether walking is a new habit or you’re a seasoned pro, you can improve your walking workout by concentrating on your form.

• Try to keep your arms relaxed at your sides, at about a 90-degree angle. Your arms are there to use. Let them fall into a natural stride with your legs.

• Focus on pressing your shoulders down (our tendency is to let them creep up to our ears), and stand tall and straight.

• Keep your head neutral and your gaze straight ahead.

• Keep your abdominal muscles pulled in and taut as you walk. Imagine using them to hold your spine straight.

• Focus on landing evenly on the heel of your foot, rolling forward to the ball of your foot and then pushing off with your big toe.

• As you begin to quicken your pace, focus on taking more steps per minute (rather than simply taking larger strides, which can strain your muscles).

Stay Warm, Stay SafeStaying warm and dry when heading out to exercise in the cold weather is all about layers. A little preparation can keep you safe from cold weather hazards like hypothermia and frostbite.

Cold temperatures, strong winds and damp conditions (like rain and snow) steal your body heat. For example, a 30-degree day with 30-mile-an-hour wind feels like about 15 degrees. And if you get wet (from rain, snow or perspiration) that effect is only magnified.

That’s why layers of clothing are so important. They help trap the heat and form a kind of insulation against the elements. resist your instinct to layer with cotton. once cotton becomes wet with sweat, the moisture is trapped and will actually make you feel colder (and heavier). For your first layer, you want something that wicks moisture away (like the newer high-performance fabrics). Next, add a layer of fleece; finally, top with a thin waterproof layer.

Walking is safe for most people, but check with your healthcare provider if you’ve experienced chest pain in the

past month or have a chronic condition. Cardiac patients should definitely

consult a healthcare provider before heading out in the cold, since exerting

yourself in the cold weather does put an added strain on your heart.

Take it Up a Notch!The American Heart Association’s physical activity recommendations are the baseline of what you need to do to maintain health. To really make a difference, increase your time or intensity, and change up your routine.

Here are some ideas for taking it to the next level:

• Head uphill. Walking uphill is a higher-intensity workout. It builds strength and stamina.

• Add intervals. Instead of keeping the same pace during your entire workout, add 30-second to 2-minute bursts of speed every two minutes or so. on a scale of 1–10 (10 being the fastest you could possible walk), you want your bursts of speed around an 8.

• Involve your arms. Try holding hand weights or walking poles.

• Join a team. Sign up for the American Heart Association Heart Walk. Find one in your community at HeartWalk.org.

• Need a new route? Find out about Walking Paths at StartWalkingNow.org.

• Start a club. Grab your friends, and visit www.mywalkingclub.org to start your own official walking club.

• Appreciate the season. Try a winter activity, such as snow shoeing, cross-country skiing or ice skating

Bye-Bye, Couch Potato!Make your time inside this winter count! There are dozens of ways to get physical activity inside—no gym required. Weights (such as a set of 5-pound and 10-pound dumbbells) are a great addition, but not absolutely necessary.

Compound MovesCompound moves work multiple body parts at one time, which can help you get more active in less time. Some simple ones to try:

• Lunges with biceps curl. Start standing with feet together, shoulders back and down. Take a large step forward with your right foot, bending both right leg and left leg (but keeping your upper body straight). As you bend both legs to 90 degrees, lift both arms into a biceps curl (with or without weights). Straighten your arms as you push back to your starting position (legs together). Alternate right and left legs. Start with one set of 10 and work up to three sets.

• Squats with shoulder lift. Start standing with feet hip width apart, shoulders back and down. Squat as if sitting back in a chair, and lean forward. Your upper body will be at an angle, but still in a straight line (keep your abs tight and pulled in). As you bend, lift your arms out front (with or without weights). Drop arms back down to your sides as your straighten. Start with a set of 10, and work to do three sets.

Don’t forget to hydrate when you head out to exercise. Just because

your sweat evaporates quickly doesn’t mean you’re not losing water.

It’s Cold, So Start Burning!Wondering how many calories you’re burning as you hit the streets, ice, trail, court or treadmill this winter? It depends on your weight and your intensity.

Estimating Calorie Counter

60 minutes of: 100 lbs 150 lbs 200 lbsBicycling, 6 mph 160 240 312Bicycling, 12 mph 270 410 534Jogging, 7 mph 610 920 1,230Jumping rope 500 750 1,000Running, 5.5 mph 440 660 962Running, 10 mph 850 1,280 1,664Tennis, singles 265 400 535Walking, 2 mph 160 240 312Walking, 3 mph 210 320 416Walking, 4.5 mph 295 440 572

The beauty of exercise circuits is that you can be creative. Mix and match your favorite moves.

Try CircuitAn exercise circuit (a cycle of 5–6 moves, run a few times through) is a great way to stave off boredom and get a lot done in a short amount of time. You can create your own mini-circuits at home.

Ideally, your circuit will include a cardio burst of 1–2 minutes, followed by 3–5 exercises that work various parts of your body.

For example:

• Jump rope, jog in place or run your steps (start with 1 minute and progress to 2).

• 10 pushups (You can modify with knees down if you are having trouble holding a straight body pushup position; remember to keep your palms flat on the floor.)

• 20 crunches (with feet flat and knees up, legs bent in the air at 90 degrees or straight up, or your favorite variation)

• 20 hip lifts (flat on your back, arms down on the ground at your sides with fingertips pointing toward feet, feet flat with knees bent at 90 degrees; press feet and shoulders into floor as you lift your hips as high as you can; lift and lower)

• 30-second plank hold (holding a pushup position; body as a straight line, or with knees down)

• 10 triceps dips on a chair/couch (Sit on chair with feet flat and knees bent at 90 degrees; hands at sides, palms pressed into the chair with fingertips facing forward; take one large step with right foot, and join left foot beside it. Bend your arms to 90 degrees as you lower and lift; keeps abs tight.)

Tailgate Chili

Serves 4

Approximately $3.44 per serving

1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)

1 medium onion, chopped

1 medium green bell pepper, chopped

1 medium jalapeno, chopped (optional, only if you like spicy chili)

2 teaspoons minced garlic from the jar or 4 cloves minced

1 tablespoon chili powder

1 tablespoon ground cumin

½ teaspoon ground coriander

1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained

1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, undrained

¾ cup jarred salsa (lowest sodium available)

1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. return beef to pan.

2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.

3. Add remaining ingredients and bring to a boil. reduce to simmer, cover and cook for 20 minutes.

4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

TIP: If you want 5-alarm chili, add 1 teaspoon Cayenne pepper.

Nutritional Analysis (per serving) Calories 297, Total Fat 6.0 g, Saturated Fat 2.5 g, Trans Fat 0.5 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 2.5 g, Cholesterol 62 mg, Sodium 288 mg, Carbohydrates 29 mg, Fiber 7 g, Sugar 8 g, Protein 31 g, Dietary Exchanges 1 starch, 3 vegetable, 3½ lean meat

Mexican Chicken Soup

Serves 6

Approximately $2.74 per serving

1 14.5-ounce can no-salt-added or low-sodium kernel corn, drained and rinsed

1 15.5-ounce can no-salt-added or low-sodium red kidney beans, drained and rinsed

2 teaspoons canola oil or extra-virgin olive oil

1 medium bell pepper (green or red), chopped

1 large onion, chopped

1 medium jalapeno pepper, diced (remove seeds to reduce spice/heat)

2 garlic cloves, minced (or 1 teaspoon garlic powder)

2 tsp ground cumin

5 cups fat-free, low sodium chicken broth

1.5 lbs boneless, skinless chicken breasts, cut into 1’’ cubes

1 large tomato, diced

½ cup chopped cilantro

1. Drain beans and corn in colander, rinse, set aside.

2. Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5—7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute.

3. Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.

Nutritional Analysis (per serving) Calories 281, Total Fat 5.0 g, Saturated Fat 1.0 g,

Trans Fat 0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 1.5 g, Cholesterol 73 mg,

Sodium 204 mg, Carbohydrates 27 mg, Fiber 8 g, Sugar 6 g, Protein 33 g, Dietary Exchanges 1½ starch,

1 vegetable, 4 lean meat

Chicken Pot Pie

Serves 8

Ingredients for the chicken

2 tablespoons olive oil

6 cloves crushed garlic

1 tablespoon picked thyme leaves or 1 teaspoon dried

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 tablespoon chopped fresh tarragon or 1 teaspoon dried

1 bay leaf

1 teaspoon turmeric

2 teaspoons salt-free all-purpose seasoning

1 teaspoon ground black pepper

½ teaspoon salt

2 cups frozen pearl onions, thawed

1 cup carrots, peeled and cut into 1-inch cubes

1 cup celery, cut into 1-inch pieces

1 cup shiitake mushrooms, sliced ½-inch thick

1 cup crimini or button mushrooms, quartered

4 tablespoons flour

¼ cup Pernod (optional)

3 cups low-sodium chicken stock

1 pound skinless, boneless chicken breast, cut into 2” cubes

1 cup frozen sweet peas, thawed

½ cup chopped parsley

Ingredients for the crust

1 -1/3 cups flour

½ teaspoon salt (optional)

½ cup trans fat free margarine spread

3 tablespoons ice water

HEALTHY AMERICANS!!!

For every one hour of regular, vigorous physical activity, some people may increase

their life expectancy by two hours.

Physically active people save $500 a year in healthcare costs.

Cooking Instructions

Prepare the chicken. In a large sauté pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and sauté for one minute. Add the onions, carrots, celery, and mushrooms and sauté for two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. remove from heat and pour the mixture into a 3-quart oval casserole. Cover loosely with foil and set aside.

Preheat the oven to 375°F. Line a rimmed baking sheet with foil and set aside. To make the crust, place the flour (and salt, if using) in a medium-sized bowl and add the margarine spread, cut into one-inch pieces. Cut the margarine spread into the flour with a fork or pastry cutter (this can all be done in a food processor) until crumbly. Avoid over-working the dough. Add the ice water and mix (pulse in a food processor) until the dough just comes together. roll the dough between two pieces of film wrap until it matches the size of the casserole. (Hold the dish above the dough to check for correct size.) Peel off the top layer of wrap and bring the casserole next to the dough. Lift the dough by the bottom wrap and use it to help invert the crust onto the casserole. Trim the outside edges of the crust and gently press the dough so that it fits perfectly around the inside perimeter of the casserole dough. Cut eight, evenly spaced 1-inch vents in the dough as demarcations of portions and to release steam while baking. Place the casserole on the foil-lined baking sheet and bake until the crust is golden brown and the juices are bubbling, about 45 minutes. Let the casserole rest for 10 minutes before serving. Serve the pie in a soup plate over a small mound of olive oil Mashed Potatoes.

Note: This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust.

Nutritional Analysis (per serving) Calories 295, Total Fat 9.0 g, Saturated Fat 0.5 g,

Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 5.0 g, Cholesterol 33 mg,

Sodium 493 mg, Carbohydrates 33 mg, Fiber 3 g, Sugar 4 g, Protein 19 g,

Dietary Exchanges 2 lean meat, 1 1/2 starch, 2 vegetable, 1/2 fat

Recipe courtesy David Hagedorn

Saturday, March 21, 2015

8:00am to 12:30pm OJRMS

Not only can you get paid for cleaning out your closets, you can

help fund programs and new technology for classrooms

Consign or Donate!

Consigners get private pre-sale shopping privileges!

Get details at www.ojref.org, pick up a consignment packet at

your school’s office, or contact Kathy Soeder at

KSoeder@ojrsd.com

.

Owen J. Roberts School District You could be saving 17%

on the monthly service charge of qualified wireless plans

Sponsorship Program discounts: Monthly service discounts are available to qualified employees, students and other authorized individuals associated with eligible sponsoring organizations,

such as companies and colleges/universities with a qualified business agreement (“Business Agreement”). Individuals must prov ide proof of eligibility (valid employee badge/student ID card,

paystub or other approved validation method) and subscribe to service as Individual Responsibility Users (IRUs), taking personal liability for their accounts. Discounts are subject to the Busi-

ness Agreement and may be interrupted, changed and/or discontinued without notice to you. A minimum number of employees, minimum monthly service charge for qualified plans, addi-

tional AT&T services or other requirements may apply for eligibility. Under some Business Agreements, the discount can vary monthly depending on your organization’s aggregate volume of

qualified charges. Discounts apply only to the monthly service charge of qualified plans (unless otherwise provided in your organization’s Business Agreement). Discounts are not available

with any unlimited voice plans. For Family Talk plans, discount will only apply to the primary line. For Mobile Share plans, discount applies only to the monthly service charge for the data

allotment of eligible plans, not to the additional monthly device charge(s). Additional plan and other restrictions apply. Discounts may not be combined. Offer subject to change. If you have a

question about available discounts and/or your eligibility, contact your organization’s telecom manager or contact us at att.com/getIRU. All other marks contained herein are the property of

their respective owners. Service provided by AT&T Mobility. © 2014 AT&T Intellectual Property. All rights reserved. AT&T and the AT&T logo are trademarks of AT&T Intellectual Property. 1

Wi-Fi enabled devices required. Access includes Wi-Fi Basic. Other restrictions apply. See attwifi.com for details and locations. Mobile broadband not available in all areas. AT&T Mobile

Share Value Plans (with Unlimited Domestic Talk and Text) Smartphone required. Up to ten (10) devices per plan. Additional monthly charge per device. Unlimited talk and text for phones

only. If you are using a shared data plan without a Smartphone(s) on the account or you do not have all required elements of the plan, AT&T reserves the right to place the non-complying

device(s) on an appropriate plan(s). If you exceed the amount of data in your plan during your billing period, an additional 1GB is automatically provided as specified in your rate plan. Over-

age charges are billed to the primary line. All data allowances, including overages, must be used in the billing period in which the allowance is provided or they will be forfeited. Authorized

users on the account may temporarily suspend data access for each device using the Shared Data Plan. Data access will be restored at the beginning of the next billing cycle. Monthly charg-

es, however, will continue to apply. Tethering and mobile hot spot use is permitted with up to five (5) simultaneous devices. Access to corporate email, intranet and apps available for

$15/mo. per device. Additional monthly charge per device not eligible for discounts. Domestic use only. Activation fee may apply. Additional deposits and other restrictions may apply.

In addition to the AT&T Sponsorship Program Discount

You’ll also enjoy these benefits:

To find the AT&T Store closest to you visit: www.att.com/find-a-store

Or visit your local AT&T Store:

1108 Town Square Road

Pottstown, PA 19465 (610) 326-9450

If you visit a local AT&T store, please have proof of eligibility.

(Employee badge, paystub or student ID)

Mention FAN: 3764196 to apply your 17% discount on qualified wireless plans

Visit www.att.com/discounts to add your discount online.

AT&T Store in Pottstown

Wellness,

Nutrition, &

Education, LLC Wellness Services at

Owen J. Roberts School District

Founded in 2010, Wellness, Nutrition, &

Education, LLC (WNE) develops & implements

programs for employers and individuals to en-

courage healthy lifestyles. WNE specializes in

providing personalized health coaching at the

employees’ worksite or our offices.

WNE will be offering onsite services to

the employees of Owen J. Roberts School Dis-

trict including voluntary one on one health

coaching. Employees will be able to schedule

their own appointments at times that are con-

venient for their individual schedules.

Independence Blue Cross (Personal

Choice) covered members and dependents re-

ceive 6 sessions per year covered 100% with no

co-pay. Hours will be flexible to work around

employees’ work schedules. Sessions are of-

fered at a group discounted rate for participants

without insurance coverage ($50.00 per ses-

sion).

Wellness coaching consists of establishing healthy lifestyle habits in any of the following areas:

Weight Management Nutrition Education Stress Management Exercise Motivation Tobacco Cessation Disease Management (Diabetes, Heart Disease, IBS, etc.)

Individual Health & Wellness Coaching:

Health and Wellness coaching is the prac-tice of health education and health pro-motion to enhance the wellness of clients by facilitating the attainment of their health and wellness goals.

WNE provides personal wellness coach-ing and medical nutrition therapy with a registered dietitian, licensed in the state of Pennsylvania.

The initial comprehensive session gener-ally lasts 60 minutes, with follow-up ses-sions lasting between 30-60 minutes.

Individual health coaching is being of-fered onsite at many locations through-out Owen J. Roberts School District. Ses-sions can also be completed via telecom-munication.

WNE Health Coaches will address the following areas with employees:

Indentify Needs

Provide Education

Develop a Plan

Monitor Progress

Address Barriers

Provide Positive Support

Use the sign up link listed below if you are interested in participating. You will then be contacted to schedule your ap-

pointment.

Sign Up Sheet Link>>>

https://www.slotted.co/if7bvkuv

** If an appointment needs to be cancelled or re-scheduled, cancellation must be made 24 hours in advance of appointment to avoid a $50.00 late cancel fee. Cancellation can be done via phone or email listed below. **

Contact us to make an appoint-ment:

Wellness, Nutrition, & Education, LLC

Phone: 610.644.5870

Fax: 610.647.3751

53 Darby Road

Paoli, PA 19301

nicole@workplacenutrition.net

Did you know that Parks and Rec offers many activities and programs for adults? Spend the day with us

in NYC, learn a new hobby, or maybe brush up on an old one – read on for more information!

The Big Apple upcoming trips: Treat Yourself!

All trips depart at 7:30am and return at 10:00pm

April 18, 2015 – Jersey Boys, Honeymoon In Vegas, and Wicked

Spend a few hours walking around, enjoy a Broadway matinee show, and finish this trip off with a

delicious dinner at Snuffy’s Pantagis Renaissance Restaurant in Scotch Plains, NJ

May 9, 2015 – On Your Own in NYC!

Treat mom to a day of NYC tourism, shop ‘til you drop, or enjoy a “ME” day without the hassle of

driving! Whatever your reason, spend the day with us in ‘The City That Never Sleeps’!

September 19, 2015 – Matilda and Les Miserables

Spend a few hours walking around, enjoy a Broadway matinee show, and finish this trip off with a

delicious dinner at Snuffy’s Pantagis Renaissance Restaurant in Scotch Plains, NJ

Looking for a new hobby or fun date night opportunity? Reminiscing about

something you use to do with grand-mom or an aunt long ago? Take a look at some

of the new offerings we have below!

Knitting for Beginners - Welcome to the wonderful world of knitting! Class will begin with

casting, then move on to basic techniques, and conclude with the completion of a small

finished project. Minimum age 13. Classes will be held at the Pottstown High School

Tuesday nights beginning February 24 through March 17, 2015 7:00-8:30 pm.

Have you always had an interest in Ballroom Dancing? Have a wedding or cruise coming up?

Learn the basics to dances like Waltz, Tango, Rumba, Cha-Cha, Swing, Foxtrot, Salsa, and

Merengue in a friendly and welcoming class format! All skill levels are welcomed! Classes

will be held at Lincoln Elementary, located at 461 N. York Street.

Couples and single adults are invited: ages 18 to 80 and beyond! Already know the basics? Then come

brush up and learn a few new steps. Join us for our 9 evening series of dance samplings and have some

fun! Classes begin in March and run through mid- May, 2015. One hour sessions beginning at 6:00pm

or 7:00pm.

Call Parks and Rec at (610) 970-6618 or visit www.pottstown.org to learn more

information and to register for any of the above opportunities today!